With higher temperatures and more sun on the way, you might start to think about your “beach body.” Whether or not you’re close to reaching your fitness goals, help is on the way. With some changes to your eating, sleeping, and exercise habits, you may find the results you want within reach. This article will teach you some of the most effective ways to burn fat, so you can feel confident and healthy this summer.

Get a Good Night’s Sleep

Studies show that those who get five hours of sleep or less per night aremore likely to gain weight than those who sleep for seven hours or more. The lack of sleep causes hormonal changes, which can result in hunger pangs. If you’re staying up late, your body needs food to continue functioning as it is awake. When you rest, your body goes into a slight hibernation mode, and lives off the fat storage in your body (like a bear in winter). When you awaken, your body screams out for more food because it knows the fat reserves dwindle, and that you must replenish them. The longer you stay awake, the more you will need to eat to satisfy your body. Food is fuel. So, sleeping more is a simple and manageable way to begin your journey toward your health and fitness goals.

Say Goodbye to Sugar

Sugar is a major contributor to increased body fat. And it’s addictive. Sugar activates thepleasure center of the brain. Over time, your brain becomes used to the pleasing taste and effects of sugar, causing it to crave more of this pleasure response. While it can feel good to eat, sugar is not good in terms of your overall health. When it metabolizes in your body, it spikes your blood sugar and energy levels, giving you that well-known sugar high. Following this high, however, is a significant dip in energy. The drop-off can cause you to feel tired, irritable, and hungrier than when you started. Eating sugar is a direct link to eating more in general. The unsatisfying nature of its chemical process in the body can cause you to consume more empty calories instead of ones that will fill and nourish you. And empty calories turn into fat. If you have a good metabolism, you might get lucky and burn it off. However, beyond eating whole fruits in moderation, try cutting out processed sugars and see how your waistline changes.

Reduce Carbohydrates

A surprising amount of built up body fat comes from the overconsumption of carbohydrates. While they work well for filling you up and giving you that extra burst of energy you need, they can take it away from you in the end. Carbohydrates affect your body the same way that sugar does. The difference is that some carbohydrates, like whole grains, take your body longer to break down and can leave you feeling fuller for longer. But once they break down, all carbohydrates metabolize into fat and leave you feeling hungry an hour after you’ve eaten. If you have an active lifestyle, you should pair whole grains with a protein or an unsaturated fat to ensure you stay nourished and satisfied. A diet rich in unsaturated fats (plant fats) and proteins, with plenty of leafy greens and vegetables, will be your best bet when it comes to losing weight fast. It’s difficult to give up carbohydrates, because they have an addictive quality, like sugar. With some persistence, however, you will adjust to a low-carb or carb-free diet. Keto and paleo diets work best to investigate examples of what to eat for this type of diet shift.

Take Supplements and Appetite Suppressants

If you find it difficult to curb your food habits cold turkey, consider the aid of an appetite suppressant. This could help you see the results you’re looking for sooner, especially when combined with other changes such as diminishing your sugar and carbohydrate intake. Certain supplements, likelipodrene, alter your brain’s hunger signals, causing you to feel like you need to eat less. Supplements help if you know you have difficulties overeating or binge eating. Because they can trick your brain into thinking your body is full, you will need to pay careful attention to your calorie intake and ensure that you don’t eating too much or too little.

Exercise

It is known that exercise links to positive effects in overall health. Running on the treadmill every day, however, will not get you the results you want. A good exercise regimen for fat burning should include cardiovascular exercise and weight training throughout the week. While cardio increases your metabolism, weight training can increase it even more quickly. Because lifting weightsboth tones muscles and burns calories, it’s more effective in less time than cardio. It’s also more forgiving on the joints, giving you quick results with less price to pay on your bones.

It is important to remember that fat is necessary for proper bodily function. It keeps you warm, cushions your organs, and feeds your body while you sleep. The goal is to get within a range where the fat to muscle ratio is healthy and sustainable. It will take some practice, but the results can be so rewarding. Good luck!